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Upper body pull

Vertical pull exercises strengthen the upper back, the posterior shoulder region, the biceps and most of the forearm muscles (grip strength). The vertical pull is the opposing movement pattern of overhead pressing. For a balanced upper body, opposing muscle groups must be trained equally.

Horizontal pull exercises are excellent to develop strength in the upper back, the posterior shoulder region and the arms. More advanced rowing exercises also strengthen the posterior core. The horizontal pull is the opposing movement pattern of the bench press, push-up and their variations.